Better . Listen very carefully. A good martial artist does not become tense, but ready. Essentially at this point, the fight is over. So you pretty much flow with the goal . Who is worthy to be trusted with the secret to limit this power? I'm ready.
Speaker 2:Ladies and gentlemen, today's show is brought to you by Harry Athletics, the best pair of training shorts in the game. They do rashes, they do shirts, but what I love is they have shorts for you to roll in as well as shorts for you to chill in. I love them because they're so multipurpose and they look awesome. Now you can get your hands on these and you can get 20% off with the code Bulletproof 20 at checkout. Get yours today ladies and gentlemen. Welcome to another Bulletproof for bi jy podcasts. Are your shoulders jacked tight sore? This is a problem and we wanna help you with that problem. So here's the deal. A lot of the time people say, ah , I don't do overhead press, or I've stopped doing bench press. My shoulders are just, they're just. You go, okay, well what are you doing about that? Nothing. Okay, cool. We wanna help you. I believe most people are not doing what they need to do to get their shoulders ready and therefore they're suffering when they don't need to. And there's a few very easy things that you can do, which are gonna help prepare your shoulders for jiujitsu also for lifting so that you are moving well and therefore you can get stronger. 'cause I think it shoulder injury is a big problem in BJJ. Yeah. Shoulders are one of those chronic things, isn't it , that you see with adults that are usually dysfunctional. Yeah. Uh , or not dysfunctional, but just a bit up. The , the way I kind of see it is like, you know, you've got two main engines, hips and shoulders. Yes. And hips are kind of straightforward, like big, strong, simple sort of joint. But shoulders are a really complicated joint. Very complicated. Yeah. And so I think the big observation for you guys listening is if you are not using your shoulder, like if you are not sort of regularly expressing all of the different ranges of motion that your shoulder's capable of, you are gonna experience problems because of that. Oh yeah. And the problem might be that you try to express those ranges when you're at the gym and you just, you find yourself getting really sore and like irritating the joint or tissues around it. Or maybe it's like you keep your shoulders up on the mat. Yeah . And you think it's because of how you're rolling, but in reality it's just 'cause mechanically your shoulders don't work very well. Yeah. Habitual stuff off the mat is resulting in problem. Exactly. Yeah. And look, the way it was expressed to me from Andrew Locke is he said, look, the shoulders are freaking complicated. 'cause it's not a true joint, it's just a bone that's kind of hanging attached with all this stuff. Whereas like the ball and socket joint of the hip, it's, you know, it's right there . Clearly a joint. Clearly a joint in that way. And so, look, when I'm thinking why is the shoulder joint so complex, jt? Oh man. It's be , oh God, I'm , I'm probably not the right person to say this, but if we could boil it down. 'cause your scapula is gonna move like this kind of around the back. If it's functioning well, your humerus, your upper arm bone is gonna go up and back. But it can go out to the side and it can go all the way around. And the thing is, like you were saying, Joe , most people don't even lift their arms up above their head. Mm . Like day to day . How often are you, if you're in a like a shirt and a suit all day, you're not putting your arms overhead . You can't. Yeah . I mean, unless you're a freaking scaffolder and your body . Well, yeah. If you're like, if you're on, the tools different you're at Yeah. But if you like think about the corporate life Yeah. You literally like trapped in a suit all day and you can't do, 'cause your shirt's gonna untuck and Yeah . You'd probably tell your . Yeah . So you just stay here. Yeah. And , but most of life doesn't. Then you want to go to Jits and be a Panther pam bra . But that's the thing though, which is kind of, it's just, it , it's just life. Everything we do is in front of us. I want to get to a point there please about why the shoulder joint evolved like that. There's two key activities that they attribute to the development of the shoulder joint. The first is brachiation , which was , which is our chimpanzee heritage. Sure. And you look at chimps. Yeah. They swing from branch to branch. So that's like this, you know, obviously really strong, but like the overhead position is just something you're doing all the time. Yeah . And you're also loading through it and moving. And that's why you see kids do that very easily. And then adults don't. 'cause kids are, you know, haven't had a chance to themselves up yet and neglect the shoulder for sure. But also , um, I believe the act of throwing. Yes. Yeah. So, so you know, mechanically throwing's like a really advanced movement. Right. Like a highly complex movement. Yes. But it's really like, I mean, I don't think any other animal does it. We're the only ones that do it. Well it forces you into, like, if you think about , um, a thing I'd read was a a , a study of uh , baseball pitchers and boxes. 'cause when a boxer throws like a hook, they use a lot of the elastic properties of the shoulder . Same thing when you see a pitcher, they go into external rotation. You ever see a pitcher in baseball? Throw slow mo . It's crazy how much force they generate off their shoulder. Yeah. And we would've done it throwing rocks, throwing spears. Yeah . Yeah . And I , and I think that that was, I know there's a lot of talk about , um, not a lot of talk, but different theories. But I think that there was a thing there where like the monkeys, like the chimps that emerged into the Savannah where it was no longer covered by trees. Yeah . Needed the ability to throw, to defend and to hunt and stuff. Right. And so that became this thing. And then whatever, we're all the ones that are on earth now. We got real good at it. Yeah . But again, in any uh , 35 plus person who's like played a game of backyard cricket Oh yeah. When you try and pull out a fastball, you're like, yeah , I remember how to do this. Oh yeah . You throw it , you're like, oh, oh . Yeah. Like, yeah , yeah. Throwing is is it's kind of like sprinting. If you sprint all the time, it's fine. You go for it. But if you just try and turn it on again, nah , you probably probably gonna tear some. Wreck your. Yeah. Well, for our American cousins, maybe it's just some backyard footy throwing . 'cause you, you know, with NFL they really throw all baseball baseball, man. It's one of those things that's throwing , do you play ba baseball in the backyard? Nah . I , I don't, I I think that's why Cricket superior <laugh> . I don't, I don't think cricket is superior, but I mean, neither do I . It's conjecture. I hate cricket. You're trying Christ Joey's just trying to get you . But I will fastball the out of any 8-year-old at Christmas time . <laugh> obliterate <laugh> . You gotta know, they gotta know the pecking order. They gotta know the value of losing, don't they Joe ? Hey , do. Yeah. Tears to glory. More recently, I, I helped someone rehab their shoulder and they had actually hurt their shoulder doing too many pull-ups. So I oftentimes when people are doing pull up at the bottom, if you're kind of losing tension and just hanging and the tissues aren't strong enough, you know, this person hadn't done a lot of pull-ups, but wanted to do a lot. So they're probably ki around probably doing partial reps. Yeah. And just, and and had no rep . No rep. No rep. No rep . No rep . No rep . That's a great no rep . It's a brutal video. <laugh> . But , um, no, he'd, he Oh, you saw it. Yeah. Right on. It's , it's brutal. But , uh, he'd, he'd heard his rotator cuff and he'd also hurt. Uh , I think he'd strained a ligament on the inside of his elbow from trying to do too much. From not had a lot of training. Yeah . Know people get passionate and they wanna get into it. And I don't want to curb people's enthusiasm, but if you don't actually prepare your shoulder before you start getting into some of this harder , whether it's pressing, pulling anything, the chance of injury is higher. And often people will present, they'll go, oh , it just hurts at the front. But just because the pain is at the front of your shoulder doesn't mean that's because you have the injury here. It might be referring from the back and it's because it's so complicated. We can't always know. But what I do know for sure, most of us who do jiujitsu have tight lats and tight pecs. So we talk about the kind of internally rotated position in the shoulder, which is kind of like a quarter to a Kimora in a way. Yeah . Your posture is kaing partway there. Yeah. Yeah. And, and we've seen it before where Well, it's , you're either way. 'cause if it's not towards there, it's toward the figure four, isn't it? Well, yeah, but at least if you've got the option, you know, I mean, if you don't have the option, you know, we probably had Yeah. You don't wanna be there by default. No , it's , it's a weak position. Also doesn't look cool. No , I think I'd heard some strength coaches talk about like bench press posture where you just see a guy like huge pecs but just coiled up. Yeah. Yeah . Just rounded in. 'cause they're so good at that one thing. But you try to get them to open up into a squat, they can't do it. Yeah. Gotta use a Canva bar or use a safety bar. 'cause their shoulders just haven't got the tolerance. And in Juujitsu we need that good range of motion. But you probably would've had the experience, Joe, where you, you're drilling a Kimora with somebody and they tap, you just, you're trying to work on the breaking mechanics. Yeah . Yeah. You're like, I'm just getting my grips here and I re and you're like , I haven't even applied the submission. Yeah . It's because there's so much tension around the shoulder because they just don't have that range of motion in a healthy way. And so how the can we fix this for you before you start loading up your shoulders? Step one. I'm gonna say we need to look at opening up through your thoracic spine. 'cause I think this is something that gets neglected. And then even though a lot of people kind of hate on using a foam roller or using rollers in general, taking some time to actually create extension at the spine is a huge thing for putting your shoulder back in a good place. Yeah . Um , you do a bit of this, Joe . Strongly agree. Yeah. Foam like Yeah. Foam rolling. Generally it's like, ah , but just using the roller to help your back get in . You , you're just using it as an obstruction, don't you? Yeah. So that your upper back can bend the opposite way. Yeah. And yeah, I mean, couple minutes on that. Like I actually haven't done that for a while. I use some other techniques that to do the same. Yep . And I find that that is, I mean, man, we're sitting down right now. We're sitting here for two hours. Sure. I'm sitting down for another couple hours today. Yeah . I'll sit in the car for probably 90 minutes all up. Yeah. Like there's a lot of sitting involved, even for active, like seemingly active individuals, healthy humans. Um , so I saw Anthony was doing the , um, thoracic work the other day in your small group with the plate. Yeah. Talk , talk to me a little bit about that. 'cause you do that too, right? Yeah . That one we do a bunch of. So that's like, we actually had that in the program in the Bulletproof program. It hasn't been reinstated right now. Uh, but it will be, and this is , this is like an upper back opening strategy for people who want to zero in on that area. And I think getting on the foam roll is kind of the first thing. It's like, all right , that's entry level . Yep . But the beauty of this loaded thoracic extension is that one adding weight to it. Um , but also your hips are off the ground, so you've got the ability to further pull into it, actively draw down. So the idea is if you've got like imagine a weight bench and then you lie with your upper back resting on the edge of the bench, and then you're gonna bring your arms up overhead and you're going to raise your arms, you're gonna be holding a weight plate, a small one, like five kilos gonna be plenty. And you're gonna be raising it into the, the greatest overhead position you can get to. Mm . You're trying to like really open the shoulders up and then at the same time you're gonna pull your hips towards a floor. So you're basically opening the shoulder and then drawing the hips down, which is creating this extension. Yeah. Now if you wanna turbocharge that even more, you bring your knees together and you tuck your pelvis posteriorly. But getting into the weeds. But yeah , I really like that. I , you know, I wouldn't give it to someone on day one. No. But if you're like, all right , I need to undo this and I got like a few minutes, that's the one. Yeah. How to un hunch yourself because you know, like say some of the drills, we also like cobra on the floor. Yeah , sure. Um, cat stretch . Yeah, cat stretch . Cat stretch . Good. Right. You can get a bit of weight into it, but say the Cobra, it's like, it's hard to get the load into the upper back. Yep . It's good. I find for the, the abs and hip flexors. Yeah. Whereas this one man , no one's getting away. Like , you cannot escape. You cannot hide. Yeah. Yeah. Really good there. It's just something that people don't talk about because we don't think about Oh , being able to open up to our spine. But after you do an exercise like that, you stand up, you think, I , I feel taller. Yeah. What the? Yeah. Because gravity is pulling you down and you actually haven't done anything to your shoulder. No. But your shoulder now functions better, sits in a better spot. Yeah. The analogy I try to give is, if you think of a, a wheel , um, and you think about the axle in the middle, if you put the axle off to the side when the wheel tries to turn, it will just kind of clunk. Clunk. It's not gonna move. Well if the head of your humerus, like your , your upper arm bone is forward and in you gotta move your arm, it's not gonna give a proper smooth rotation. So when you are able to actually put the axle back in the middle, then the wheel can spin more smoothly. I like that. And so you should be able to generate that. So the next thing I'm gonna talk about here is pecs . Y'all , we all love him . It doesn't matter on a man or a woman. We love him . Arnold made big pecs popular before Arnold. No one really had a chest quite as big as his and people got obsessed. you had some pecks aren't him with. And the problem with this, my friends, is like obviously, you know, bench pressing, it's popular, but just having posture and just doing stuff in front of you all day, you don't have to have massive pec muscles to have tight pec muscles. Yeah. Right. So tight and strong. It doesn't always have to go together. You're gonna have weak and tight muscles too. But that shoulder being pulled forward like that, it doesn't allow you to go into enough external rotation to have a good overhead position. So you really gotta try and loosen up through the. And this is the thing, for some people, it can be the way they sleep, it could be the way they work. It can be , it can be a lot of contributing factors. Um , a lady I used to train who had four children, her left arm was crazy internally rotated and I didn't really get it because she was right-handed. Generally what I've found is people who have a dominant side, they're usually a bit tighter on that side. That was her cradling side. That was the side that she held her kids on. Yeah . Four kids, man. Yeah. That's a long time holding weight in that position. So it was functional to serve the purpose, all that of looking after her kids, you know, but man, me. It was a lot of work to try and get that shoulder healthy. Wow. Yeah. And so , um, the thing that I will always do with people is I'll usually get them to really smash the kind of pec minor pec major, usually with a lacrosse ball and then do like a scorpion stretch or a , um, sideline rotation just to really try and get the rotation and get the shoulder open. Yeah . And then after that people I find just across the board people are like, oh, my arm doesn't hurt to lift my arm. Is there anything that you like for opening up the chest? Um, I like the two, the ones you mentioned there. I also like just the classic old peck stretch against the wall. Yeah. Which is the one that you see every dude do when he gets up after bench press at the gym. <laugh> . Yeah . And just like put their hand on the wall and like 90 degrees pretend to stretch their chest lean. It's actually a really effective stretch I find if you do it intentionally. Yeah. Uh , and yeah , you can play with the placement of the arm to hit sort of different parts of the peck . You know, <laugh> ipec aren't big enough to warrant like different sections, <laugh> , it's just, it's just one muscle. ZZ would be hardest . <laugh> . Yeah . It's funny, right? Because you can do, like, you can do all the overhead stuff. You can even do the shoulder like extension stuff . Extension work. Yeah. And you can get the shoulders nice and open. But still, if I go into APEC stretch, whether the different areas that the arm's out the side of the body. Yeah. I'm like, oh , we didn't hit that. Like Yeah . Yeah. That's its own thing. Yeah. So I , I , I think that this is a really good box for people to tick before they start trying to do stuff overhead. Now we don't often think of it in this way when we're doing Brazilian Jiu-Jitsu, but Joey and I were just talking about this before. Sometimes you get forced there. You don't have a freaking choice. Big Joe Daddy's got you under mount. Shout out to our friend Marina <laugh> . Yeah. What a legend. And has got the double underhooks. No big deal. I'm working on the Mount at the moment and with my forces you up like this female training partner yesterday squashed probably 40 kilos on her a lot of years. And you know, I'm working on my. So I , I mounted her, I dug those double underhooks. Oh my God. I kind of quasi smother choked her course she did. Came up into the S mount , worked on the squeeze of the S mount and then just at the very end finished with the YA bar . And I was like, son , a Marina. I'm sorry <laugh>. She's like , I don't give a. That was great . She's good for it . Marina is tough. I love her . Yeah . She's a legend. Shout out Marina, you are a gun, you're a gangster. But old Joey would've like stopped partway and be like, no dog move black dog Joey something . Joey says no. Yeah. I'm like, I got a plan. I've gotta stick to a plan. Yeah . And you need to learn <laugh> , you need to know the value of failure <laugh> . But yeah, that's right. Jits is the act of putting some, you know, person in a position that they don't wanna be in and that makes 'em give up. Yeah. And so it's like if your elbow goes above your shoulder line and you start to feel shoulder pain. Mm . Man , you really gonna get yourself into some bad situations on the mats. Yeah . You want to have the bandwidth to do it. Now a lot of people are like, oh, I don't do shoulder press, I don't give a about that. Yeah. But it might be the load of a human forcing your arm there. So you need to be able to stabilize the joint and be, be safe. Yeah. So this idea of preparing your shoulders is just you preparing yourself not to get injured at Juujitsu. Really. So after you've loosened up the pecs , the other criminal, criminal here is your lats. Now we all use our lats a lot. Whether we're, you know, pulling in the GI or we're snapping down as juujitsu folks, we use our lats a lot. But here's the deal, it is an internal rotator. If your lats are tight, it's really hard to lift your arms up. And what I've found is like getting people to like stretch their lats, loosen up their lats is usually pretty uncomfortable. But once they do that, they can lift their arms up with a lot less resistance. Yeah. Your thoughts on this Joseph side? Hang Cobra. My god. That's brutal. Yeah. I post posted a video of someone doing it the other day. A guy I know who's like a bit of a movement guy just responded, the only lat stretch worth doing <laugh>. I was like, yeah, my guy. But um, yeah. it . It's like a it's a toughie. Yeah . A tough spot. It's a rocket launcher for the lats. It is pretty aggressive. The scaled back versions like that side hang on a bar. Yeah . Stretching the side of the body with your arm overhead . Yeah. And it , I think when you do it you realize, oh I never, I never visit this position. Mm . You know, like I just don't in strength in stretching most of doesn't never go there. Doesn't naturally occur. No . I'm about the lats and and that's the big muscle on your back by the way. Huge runs kinda like the wings under the armpit. Yeah . If you reach back under your armpit and grab that hunker muscle, that's your lat feel it, it's a good handle in jiujitsu for nogi. Oh yeah. You just get that hand around. Yeah. It's like a big rock climbing hold . Yeah. It's the green hold . Yeah. Dig your . Yeah . I got all four fingers in. Dig your fingers in that pad . Boy , I used to be obsessed 'cause I was like, oh , I want to do weighted pullups and you know, like having strong lats is the most important thing. But what I didn't appropriately understand early in my jujitsu journey is as much as yeah, you wanna be able to pull from your lats, you also wanna be able to pull from your scapula. Like you want to be able to engage your scaps before you're just pulling from the lats. And so I mean are they not, didn't know this one and the same in that way. They are , but if we think about scapular retractors as like more like rhomboids lower traps rotate cuffs. Right . If you pull from the lat , if the lat more depresses, doesn't it? Yeah. And it also don't crucify me if I get this wrong, but just bear with me. I'll , I'll bro this out as best I can. If we think about being able to pull your shoulder blade back and down, you actually, I mean you do use your lapt partially, but you don't have to pull your elbow actively in and down. You can do that at, at the shoulder joint as the shoulder blade moves back and down. But with your lat you , if you think about pulling your elbow down towards your rib cage, that's where you're really getting it. And if you look at, a lot of the time when people really engage their lats, they bend down to the side as well. Yeah . Anyway, this is what I wanted to say. If you can loosen up your lats, it will make your overhead position easier. Yeah . So before you start chucking big weights up, whether you're doing snatches or overhead presses or any kind of bench press, like some people will look to engage their lats. But I would say for the best part, people never stretch there. Stretching their listing up there will help you. The next step is actually getting your scaps working. 'cause this is the thing where people suck. You go, okay, we'll do a scap pushup. People can't do it. You get people to hang from a bar and you're like, right. Just, just draw down through your scaps . It's, it's not there. People always wanna bend the elbow. They always wanna use their bicep and their forearm. They want to use their lats, they wanna lean back. And really, we're just talking about your ability to bring your shoulder blades back down and in and then also take them the other way. And protract. So as much as you can you talking active hang scap pushup? Both. Okay. Both. You can , you , you , you can do either, even though they stress the body slightly differently. Yep . So what I , what I found is like even myself, I think, oh yeah, my shoulders are pretty healthy. And then I go to do those things and I'm like, oh , it's a bit jammy. It's a bit awkward. Yeah. It's , it doesn't, it doesn't feel like a natural thing to do, but once I've done a set or two of them, I'm like, oh , shoulders feel great. You know, we want to basically take off the handbrake. So get rid of the stuff that's limiting your ability to move well and then throw in a few things that are gonna get you engaging better. Yeah . And I , I I just think it's probably more of a coordination thing. It's just something we don't practice so much. Yeah , I agree. It's , um, yeah, most people I find you teach a scap pull up or a scalp pushup or an active hang too . They, they , they can't do it because it's just like the wiring's not there yet. Mm . And then you kind of gotta tell 'em, you know, it's , it's , you know, no , keep your elbows locked and just focus on squeezing here and , and then once people get that , it's like okay, I can do it. But there's an interesting thing in that what people learn when you take them through that process is that there are many moving parts to the shoulder. There's the movement of the arm, like the glenohumeral joint, but then there is the movement of the scapula. Yeah . And if you kind of don't understand that there's these multiple working parts, you probably are never really gonna be setting your shoulder well in an optimal way when you are doing your strength training. Whereas once you understand it , and it's not a lot to understand, it's like, Hey, shoulder joint does this, scapula does this, here's the relationship, let's practice it with a few kind of isolated movements. Yeah . Um, you're like , ah , okay. I kind of get the relationship now. Yeah. And I think that that's a real like, upgrade for folks, particularly in the gym Aha moment. Like yeah, we are like, say whoever you mate do in the pull-ups. Yeah . I would imagine was not thinking at all about setting the scapula when doing the pullups. No way. So it meant that it's just destroying the elbows and like dumping into the shoulders. Right? Yeah. If you can teach someone who's like, actively working on pullups, how to set the scap correctly, their pull up , while it will be a little bit harder initially 'cause it's a new coordination, their potential now for strength goes through the roof so much bigger. Yeah. Yeah. Definitely. I agree with that. Like I was gonna say, you know, you've done a video before on our YouTube channel about, you know, how to improve your pullup, like perfect your pullup. Yeah . And talk about being able to set there and , uh, the best analogy, go back and watch that by the way, like and subscribe <laugh> share with your friends. Yeah . YouTube guys, we're all over it. <laugh> this is what it is when you're a YouTuber. I think I got a mullet in that video too. You do? It's a savage mullet. It's so aggressive, bro . You are so proud. I know. It took me so long to grow it. No , well you were invested. Yeah , it was , it's okay. And and it was a good time. I enjoyed it. I think everyone did. Not everyone not me. <laugh> . No, no. She was cool with it . She was down there . Yeah . She , she was down for whatever I think. But um, she has plenty of , she loves you as your , I copped plenty of hate. Oh , of course bro. Sha that thing off mate in Australia. That was, that was a hard trend. It's still kind of pervasive now. So just thinking about your scapular overhead position because we don't spend time there. Uh, we suck. And when you get forced there. It's a big problem. You know, like you have no way to get out. Like if we go back to that uh , thing you were talking about Joe, about being on mount and forcing someone's arms up like this. If you're not strong or stable there, you might just tap to, to , to just being forced there. You have no way to work out of there. You have no flexibility, you have no tolerance of bandwidth for being in that position. We want you to, we want you to improve that. We want you to be okay there. So actually spending some time in the overhead position is key. And because we don't, we suck. So I thought I'd throw to you on this one Joe , what do you find is a good thing for people to do on the reg to kind of be practicing to help improve that overhead position? What, what's your kind of go-to hanging hang. Yeah. Just hang. And if you are cool with the hanging and you can do that. Okay, great. Then focus on pulling the ribcage down. Right. If we look at the overhead pressing right. What we're looking to achieve there is feet, hips, shoulders, and then the weight in your hands all in one vertical line. Right? Yep . Now people who are tight in the shoulders are gonna naturally arch back in order to achieve this. Yeah . Now a little bit of arch is fine. Right. Especially if it's heavy and stuff. But if you can't get your shoulder into a good kind of overhead position, you're gonna have to compromise elsewhere. So hanging is kind of the simplest way to just align all of those things. But this upgrade of the ribcage is now instead of the torso. 'cause if we can think of the ribcage and the upper torso, that's kind of like, that's your trunk position. If you can now pull the ribcage down, it tilts the trunk Yeah . Into that vertical spot. And that places now more of a stretch into the shoulder opens massively. Yeah. So I find like when I'm hanging just that little queue of like ribs down Yeah. It's just like a little five percenter. Yeah. Well for , for some of us more tighter folks it might be more like a 15 percenter . Yeah . So that's the thing. I've, I've said this to Joe a couple times 'cause we've got some , uh, stall bars here at Jungle Brothers Church of Gaines. And I find for me in particular, if I'm doing like a, a leg raise in that position, eh , I mean it's tough abs quads, everything's gonna feel it. But I do find the stretch. Yeah . Because you can't lean, you can't compensate. You are forced into extension when you're doing it on the stall bars. Yeah. Yeah. And so I, I tend to feel it quite deep in the shoulder. I'm like, oh , ah , yeah. You know, like I probably don't spend enough time in that position. And so it , it's an interesting thing for me. The thing that I always try and encourage people to do is just spend some time, not , not if you don't have a chin up bar or anything like that. 'cause some people don't. Just a pole . Just Yeah . Whether it be something connected to your , uh, balcony or just a street post grabbing it and leaning and hanging into your lat and just, that's just a good place to start to bringing your shoulder into, you know, into that stretch position so that when you do come to do something, which is way harder, way loaded, whether it's juujitsu or pressing a barbell or a kettlebell, it's easier for you to do. Yeah. You've been there. You know, a a really simple one that everyone's got access to is just use your doorway. Oh yeah. And you just go hands up onto the top of the doorframe. Yep . And then just like sink forward and down. Oh right, right . You know? So you're like pressing weight into the hands. You're hanging into the shoulder. Yeah . Because here's what we know, right? Your body gets good at staying in the shape that it spends most of its time in. Yes. So if you sit down most of the time you're gonna stay in that shape. Now, you know, people often criticize, stretching and saying that it's only short term . Here's the big thing. Everything that's physiological is short term . Short term . Right. You do strength training today. It doesn't mean a month from now. No . You need to do it. You gotta keep it up every few days forever. Yeah . Right. If you want to be strong, of course. Jacked, tanned, all of the above. Yeah . So stretching. Then you can look at it as I go and do a stretch session. Okay , I'm gonna tick off my things, whatever. And that's a , a , a more practical solution for a lot of people. But if you can be getting into certain positions like an overhead position just throughout your day, that probably then means like you are maintaining a really nice range of motion there. Yeah. So it's like if you can build, hanging or sinking into the doorway or stretching your pecs while you're in a having coffee with someone in a at the park or I don't know. Yeah . Yeah . In an office meeting or some, you're now sprinkling that stuff in your body's You're moving. Yeah . You're moving regularly. If you've got something that's a chronic issue for you, obviously we're talking about shoulders today. If you can get something in on the daily, that's where you actually make the huge gains. Yeah, definitely. The thing that really improved my shoulder strength was just including overhead pressing , uh, just more regularly. Like it , it didn't have to be a full session. It's just like, I'm gonna do some get ups , I'm gonna do some presses and like working hardworking sets or sometimes just like warm. No , no , it talk about, so paval talks about like greasing the groove. You just do like, so they would break the session up over the day. We've kind of talked about this with pullups where you know, you've got a pull up bar and every time you walk through the door, five pullups. Yeah . Something like that. It was around the idea of just practicing the skill of the movement. Right. And so what I did, 'cause my shoulders was my weakest thing was just add in two sessions a week, which is just three sets of pressing and a couple of get ups . It's made a world of difference. And it actually made everything below it stronger. My horizontal pressing got stronger, my dips got stronger. Like just by becoming stronger in my weakest position, I got stronger in my other positions. Yeah. Which for me was mind blowing . You know what we should do please? There's a cool thing. Um, Edo used to do the hang challenge. Okay. And it was a , it was 30 days. You got a hang total of two minutes per day every day. He did a squat version of this one . Did a squat challenge. Yeah. That was like 10 minutes. Yeah. They're actually quite hard. You're like two minutes hang , I can get that done. But very quickly you end up, oh, I'm about to go to bed. I didn't do the hang today <laugh> . I can't hang, I'm in my apartment. Oh man, I gotta go down to the park and you know, but we should do something like that. What that does is it forces the regularity. Mm-Hmm. <affirmative> . And I think that at the end of that 30 days, you're like, huh, I can, I'm actually, my shoulder's different. Yeah. I feel different now. Yeah . You can see the benefit. You don't have to keep it at that frequency. It shines a real big spotlight on there for you. Yeah. Well stay tuned now friends, we will be bringing you the new Bulletproof Challenge very soon. Oh . But boom , look out for it. There it is. Thank you fan . Good one. Thanks guys. Man .